Life is busy. Every day, we have to navigate taking care of the kids, lucrative careers, and those many side hustles we use to pay for braces or a family vacation. By the time you are finally home after a long day, the last thing you want to do is cook a meal.
At Raw Nature Cuisine, we get it! That is why we’ve developed our fantastic spice blends like Knuklehead Glory or Honeyed Blaze Chipotle rubs to make this entire experience much simpler and more enjoyable. The love of cooking doesn’t have to involve endless hours in front of a hot stove. A quick 20 minutes can get you and your family to a delicious meal right at home.
Now, the trick is finding the right combination of healthy food. We’re on a mission to help you uncover exactly that! Here are some quick tips for healthy meals you can throw together in the comfort of your own home.
Tip #1 – Embrace the Joy of Cooking at Home
One of the first steps to establishing a routine of healthy eating is to rediscover the joy of cooking. Toss out the overcomplicated suggestions and keep things simple. Every home meal you complete should have 5 essential items:
Fruits (apples, oranges, bananas, mangos, etc.)
Vegetables (spinach, summer squash, carrots, salad, etc.)
Grains (couscous, rice, bread, etc.)
Proteins (lamb, chicken, pork, etc.)
Dairy/Healthy Fats (natural oils, milk, eggs, etc.)
You've nailed dinner if you can find a decent balance of these essential items. We will be providing many easy, healthy dinner ideas on our site soon that can help you strike your family's nutritional needs with delicious items that are easy to toss together.
Tip #2 – Create a Fun Eating Plan for Each Week
Meal prepping doesn’t have to involve complex charts and four-hour shopping sessions. However, a little planning is crucial when it’s 6 pm and you only have 45 minutes to cook, change, and eat. A plan ensures you have all the necessary ingredients and reduces the temptation to opt for unhealthy choices.
Look up healthy recipes at the beginning of the week, create a shopping list, and stick to it. Not only does this approach promote clean eating, but it also makes the cooking process more relaxed and enjoyable.
Not sure where to start? Try using Instagram, Pinterest, or our hosted recipes. You should also talk to your family, friends, and other guests. What are their favorite meals? How do you rotate those in regularly?
Then, simply write out the ingredients you’ll need for your next grocery store visit. If nothing else, pick up a few chicken breasts and use our Golden Brew Chicken Rub before tossing on the grill after 30 minutes of marinating.
Tip #3 – Add Veggies, Fruits, and Colors!
Nature offers a rainbow of nutrients in colorful fruits and vegetables. Make your plate as bright as possible – this ensures a good mix of vitamins, minerals, and antioxidants. Adding these elements, from fresh salads to fruit-infused water, is one of the simplest, easiest, and healthy dinner tricks you can adopt.
A good “rule of thumb” is to fill half the plate with fresh ingredients like vegetables. This could be something as easy to prepare as Tandoori Cauliflower to a fresh salad served with the recently purchased farm stand produce you found over the weekend. Let your imagination guide your flavor palette.
You can use our Saffron Whole, Dill Weed, or Turmeric Ground to roast any vegetables with a splash of olive oil and 20-25 minutes in the oven at around 350-400 degrees.
Tip #4 – Use a Bit of Portion Control
In the quest for good eating, understanding portion control is crucial. Overeating, even if it's healthy food, can lead to weight gain and other health issues. Use smaller plates, listen to your body's hunger signals, and remember, you can always pack leftovers for the next day.
That being said, a family meal should be something you can enjoy. Many of the meals we enjoy at Raw Nature Cuisine are blended (soups, casseroles, single pan, curry, etc.), meaning they are not easy to figure out portion size. In that case, try to balance it this way:
· ¼ of a plate for protein
· ¼ of a plate for grains
· ½ of a plate for veggies/fruits
· Small side portion of healthy fats
Make sure your meat portion is about as big as your palm, and try to avoid any bleached or white carbs (rice, bread, and the like). This way, you get that delicious nutritional boost free from additives.
Tip #5 – Reduce Processed Foods
Processed foods often contain added sugars, unhealthy fats, and other artificial ingredients that don't align with heart-healthy eating. Instead, focus on whole foods. From grains to proteins, opting for unprocessed or minimally processed ingredients ensures you're getting the maximum nutritional benefit from your meals.
You don’t need to go nuts and stress over organic vs non-organic or chickpea pasta versus flour based. Instead, read the ingredients labels. You may need to select an alternative if you cannot understand the ingredients in the food you’re purchasing.
Tip #6 – Balance Fats & Salts
Fats and salts aren't enemies – in fact, our body needs them. However, it's essential to choose healthy fats like avocados, nuts, and olive oil over trans fats. Similarly, opting for natural Himalayan Pink Salts and reducing high-sodium products can significantly affect your diet.
The human body only needs about 500 mg of sodium a day. That isn’t much, so rely on spices to add the extra kick you need for a delicious meal. Let the wealth of international seasonings be your partner in quick and easy at-home cooking.
Tip #7 – Celebrate Proteins
Proteins are the building blocks of our body. Whether you're a vegetarian, vegan, or meat lover, there are ample sources of proteins available. Incorporate a variety of these in your diet for a balanced and healthy meal experience.
There are endless combinations of proteins you can use with our premium quality spice packages. Some decent protein sources include:
Poultry: Chicken breast, turkey, duck
Fish: Salmon, mackerel, sardines, tuna, trout, halibut
Seafood: Shrimp, clams, crab, scallops, oysters
Meat: Grass-fed beef, lamb, venison
Dairy: Greek yogurt, cottage cheese, milk, cheese
Eggs: Particularly egg whites, though the yolk contains essential nutrients as well
Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, split peas
Nuts and Seeds: Almonds, peanuts, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, walnuts
Soy Products: Tofu, tempeh, edamame, natto
Avoid excessive red meat and stick to plant-based or lean meat sources. That will help with cholesterol levels without sacrificing incredible flavors.
Have Fun and Spice it Up!
Remember, cooking at home doesn't mean bland or boring. With our wide selection of carefully sourced spices from Raw Nature Cuisine, you have a world of flavors at your fingertips.
Explore our products, experiment with combinations, and find what delights your palate. Our spices elevate the taste and come with numerous health benefits. So why wait? Shop now and spice up your life to create unforgettable memories with your loved ones.
We provide everything from our Ocean Essence Collection perfect for fresh seafood to our Meat Lover’s Dream Collection for those that love a good marinade.
FAQs
How can I start eating healthy at home?
Start by planning your meals, incorporating fresh produce, and reducing processed foods. Stick to simple meals using the essential ingredients and spices outlined above and bring a little joy back into the kitchen.
What are the 7 things you need for a balanced diet?
A balanced diet requires carbohydrates, proteins, fats, vitamins, minerals, fiber, and water. You can find many healthy meals and recipes to help you achieve this balance here at Raw Nature Cuisine.
Isn’t eating healthy at home expensive?
Not at all. As long as you plan a little ahead and embrace in-season produce, you can quickly get heart-healthy foods – especially when combined with our fantastic spices!
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